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Exercises

Spinal Stenosis: Information and Exercises

Keep your back strong, stay active, feel better. What spinal stenosis is, and four safe, gentle exercises.

Spinal stenosis happens when the space inside your spine gets smaller. This can put pressure on the nerves. It can cause pain, numbness or weakness in your back, legs or feet.

Stay active! Gentle exercise can help lessen pain, build strength and help you move better. Do these exercises slowly. Stop if you feel pain. Talk with a health worker if you have questions.

Two cross-section drawings of the spine. The normal one has open space around the spinal cord; the one labeled stenosis has red arrows showing the space squeezed smaller.

Exercise 1: Knee to Chest

  1. Lie on your back.
  2. Bring one knee to your chest.
  3. Hold for 10 seconds.
A woman lying on her back hugging one knee to her chest.
Repeat
5 times on each leg
Hold
10 seconds

Exercise 2: Pelvic Tilt

  1. Lie on your back with your knees bent.
  2. Tighten your belly muscles and press your back gently into the floor.
  3. Hold for 5 seconds.
A woman lying on her back with her knees bent and a green arrow pointing to her lower back pressing into the floor.
Repeat
10 times
Hold
5 seconds

Exercise 3: Cat-Cow

  1. Start on your hands and knees.
  2. Arch your back up like a cat.
  3. Then let your belly drop and lift your head.
Two pictures of a woman on her hands and knees, first with her back arched up like a cat, then with her belly dropped and her head lifted.
Repeat
10 times

Exercise 4: Seated March

  1. Sit up tall in a chair.
  2. Lift one knee up, then the other.
  3. Go slow.
A woman sitting up tall in a chair, lifting one knee.
Repeat
10 times on each leg

Common signs

  • Pain or aching in your back, legs or hips
  • Numbness or tingling in your legs or feet
  • Feeling tired or heavy in your legs
  • Pain when walking or standing for a long time
  • Feeling better when sitting or leaning forward

Tips to help your back

  • Keep a good posture
  • Stay at a healthy weight
  • Take breaks from sitting or standing
  • Use a firm chair with good support
  • Sleep on your side with a pillow between your knees

Remember

Move a little every day. Small steps today can help you feel better tomorrow!